smith machine decline close grip bench press
smith machine decline close grip bench press — highlighted muscle: triceps

Muscles worked

triceps, chest, shoulders

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smith machine decline close grip bench press

Body part
upper arms
Equipment
smith machine
Target muscle
triceps
Muscle group
chest

Secondary muscles

chestshoulders

How to perform it

  1. 1

    Adjust the bench on the smith machine to a decline position.

  2. 2

    Lie down on the bench with your feet firmly planted on the ground.

  3. 3

    Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

  4. 4

    Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

  5. 5

    Pause for a moment when the barbell is just above your chest.

  6. 6

    Push the barbell back up to the starting position, fully extending your arms.

  7. 7

    Repeat for the desired number of repetitions.

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